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Cranberry vs Gooseberry - In-Depth Nutrition Comparison

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What are the differences between Cranberry and Gooseberry?

  • Gooseberry is richer than Cranberry in Vitamin C.

We used Cranberry, low bush or lingenberry, raw (Alaska Native) and Gooseberries, raw types in this article.

Infographic

Cranberry vs Gooseberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +29%
Contains more Phosphorus +28.6%
Equal in Calcium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Iron +29%
Contains more Phosphorus +28.6%
Equal in Calcium - 25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +33.3%
Contains more Vitamin A +222.2%
Contains more Vitamin C +31.9%
Contains more Vitamin B1 +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +33.3%
Contains more Vitamin A +222.2%
Contains more Vitamin C +31.9%
Contains more Vitamin B1 +100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry Gooseberry
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cranberry Gooseberry Opinion
Net carbs 12.2g 5.88g Cranberry
Protein 0.4g 0.88g Gooseberry
Fats 0.5g 0.58g Gooseberry
Carbs 12.2g 10.18g Cranberry
Calories 55kcal 44kcal Cranberry
Starch g g
Fructose g g
Sugar g g
Fiber g 4.3g Gooseberry
Calcium 26mg 25mg Cranberry
Iron 0.4mg 0.31mg Cranberry
Magnesium mg 10mg Gooseberry
Phosphorus 21mg 27mg Gooseberry
Potassium mg 198mg Gooseberry
Sodium mg 1mg Cranberry
Zinc mg 0.12mg Gooseberry
Copper mg 0.07mg Gooseberry
Vitamin A 90IU 290IU Gooseberry
Vitamin E mg 0.37mg Gooseberry
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 21mg 27.7mg Gooseberry
Vitamin B1 0.02mg 0.04mg Gooseberry
Vitamin B2 0.08mg 0.03mg Cranberry
Vitamin B3 0.4mg 0.3mg Cranberry
Vitamin B5 mg 0.286mg Gooseberry
Vitamin B6 mg 0.08mg Gooseberry
Folate µg 6µg Gooseberry
Vitamin B12 µg 0µg Gooseberry
Vitamin K µg µg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.038g Cranberry
Monounsaturated Fat g 0.051g Gooseberry
Polyunsaturated fat g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Cranberry
15
Gooseberry
Mineral Summary Score
4
Cranberry
10
Gooseberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Cranberry
5%
Gooseberry
Carbohydrates
12%
Cranberry
10%
Gooseberry
Fats
2%
Cranberry
3%
Gooseberry

Comparison summary

Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/nutrients
  2. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.